Tag: Folsom (Page 34 of 55)

School is back in session, most of the F3 men are finished traveling now so we had a great crowd today! 12 HIM’s came out. I always look at the exercise list on the F3 app before I write out my wienkie, I noticed one called the Burpee Mile! I thought well my trusty watch says I’m at 89 miles logged since I started tracking my info in April. I thought for a moment that’s nothing for some of the guys in F3 they run that much in a month, personally I had set a goal to complete 100 miles before my 40th birthday in December. For once I’m ahead of schedule. I thought how great would it be to put mile 90 on the wall with a bunch of burpees. I’m now ten miles away from my goal looks like I’m pushing my goal out to 150 before 40 now. Here’s how our day started to greatness!
The thang:
Warm up ssh x15 squats x 10 raise the roof x 30 all on a 3count.
Mosey some of the guys decided to go ahead so thanks to MW and roadie we zigged while others zagged.
12 burpees
To the flag pledge lbcs x25 merkins x 20 hillbillies x 20
Mosey then 12 more burpees. By this time mumble chatter was loud so I explained that Rudolph made the push Saturday with so many burpees that this was nothing.
Mosey 12 burpees
Mosey when we hit one mile I stopped the group explained that with them I had just crossed 90 miles and the 89 before I had run with,behind,beside or in front of some of the men here today. I thanked everyone with 12 more burpees. Total was at 48. Couple of ocd men did two more just to get to 50.
Mosey stopped for some dips x25
Dirty hook ups x 15 and a new Folsom favorite Nancy Kerrigan’s 10 per leg. (No legs were harmed in this exercise # @womanleg).
Back to the beginning 22 for the vets still a few minutes so we did some Mary to finish up.

F3 has changed my life! If you see a sad clown walking around EH him and don’t stop. Keep pushing the rock.
Prayer request: A friend of medicine Woman who lost his brother in a car accident. Pray for each other, and the kids as they start a new school year.

Announcements : jj5k and stop soldier suicide 5k coming up September 22.

The Bed Pan is full!

It was an awesome morning to get outside! I pulled up to see Hacksaw running into the parking lot, getting in some EC, he gets to his truck, pulls out some weights and starts doing some curls! I think he’s a cyborg! 530 hits and we are ready to roll, start the warmup!

Windmills 12 ic, SSH 15 IC, then noticing we don’t have shovel flag present for the pledge, we head to the entrance of the park, pledge then head back!

Arriving back at the launch point, I drop the tailgate so we can all grab a block!

20 to 1

shoulder press

squats

triceps

curls

20 of each, 19 of each, so on down to 1! Finishing up at 605, we have time for some more block work! Mosey to the tennis court with block in hand for some 11s, thrusters on one side, which is a squat and press, and blockees on the other, from fence to the first light post! Didn’t quite get them all in, but the pax pushed hard and did a great job! Stripes has been going at it a week, and you would think he’s been there a year, getting it done!

I wanted to talk to the pax about being a light, and an example wherever God has you, encourage other men, be a leader! I look around and see a society that just doesn’t care or have any drive, and it’s being passed down to our children, but I do believe that we can do something about it! I think the biggest thing is for us to care! Be there, go out of your way to encourage and help others out, invite those men to a workout! Lord knows, you guys encourage me every day, and I’m thankful for it! Whatever you do, do choose to do nothing!

Prayer request- each other, our children starting school, society

Announcements- jj5k, SNF race, both September 22nd

thanks for the opportunity!

Technically my first Q was a CoQ with Montross.  So I’ll call this my first Solo Q.

Warmups

10 – Moroccan Night Clubs IC

15 – Windmills IC

10 – Imperial walkers IC

10 Burpees OYO (this is where Sparky shows up and comments, “I should have waited another minute”)

Pledge

Mosey down the the lower lot for 4 corners.  We partnered up for this and each pair started in a different corner.  Purpose of the partners was simply to push each other and create healthy Mumble Chatter with you partner, which was intentional for the spiritual tie in to the workout.

C1 – 40 LBC, nur to C2

C2 – 30 Bobby Hurleys, karaoke to C3

C3 – 20 Freddie Mercurys, lunge walk to c4

C4 – 10 Burpees, karakoe to C1

We did a few rounds of this before regrouping for a Mosey up to the tennis courts.

At the tennis we stayed with our partners for a variation on an exercise Medicine Woman called last week.  P1 carried P2 piggie back to the 1st light pole then they switched for way back, meanwhile all other HIM’s did an exercise of that pairs choosing.  We almost completed three rounds of this before 6:15.

Exercises called included:

Side Straddle Hops, LBC’s, Hip Slappers, Burpees, Squats, Balls to the Wall, Alternating Shoulder Taps, Big Boys, and more Burpees

Back to the Parking Lot for CoT where I challenged the PAX with Galatians 6:2 which tells us to carry each others burdens, just like we carried each other.  All HIM’s present were encourage to specifically contact their partner for the workout sometime in the week to do just that in praying for each other.

Prayer Requests – Students and Teachers with school around the corner, each other, Gumby’s Father-in-Law

Closed out in Prayer.

In closing, I’m really enjoying F3 both for the workout and the brotherhood it helps create.  I’m honored to be a part of it and to get to Q this morning

Pastor Clever

Folsom, do you love me? Are you posting?
Say you’ll never ever leave from beside me
‘Cause I want ya, and I need ya
And I’m down for you always
Folsom, do you love me? Are you posting?
Say you’ll never ever leave from beside me
‘Cause I want ya, and I need ya
And I’m down for you always

• HIPAA – In My Oostings

Arrived at 5:15AM. Medicine Woman was there. Yup, just me and him. We were so disappointed with Folsom PAX. 5:29:59AM, Allen Tate arrives. We are still all disappointed. Well at least Allen Tate arrived in time so no “late” burpees are required. Well, lets get the show started.

Disclaimer

The Thang:

Warmup

10 SSH IC

10 MNC IC

10 IW IC

Mosey to the Tennis Courts

I announced to the group we are doing accumulating exercises. Meaning do exercise #1 run and return for round one. Do exercise #1, #2, run and return for round two. Rinse and repeat for a total of 10 rounds

Decided to turn on some tunes for us. Little Slipknot radio for our listening pleasure.

Round 1: 10 Merkins IC run length of tennis court and return

Round 2: 10 Merkins IC, 10 LBC’s IC, run length of tennis court and return

Round 3: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO run length of tennis court and return

Sparky arrives as we are heading back to the start point. I yell 8 Burpees as he is 8 minutes late, but for him (Not HIM) only

Resume as group

Round 4: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, run length of tennis court and return

Round 5: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, run length of tennis court and return

Round 6: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 7: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 8: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 10 Burpees run length of tennis court and return  (NUR 1st, RUN 2nd)

Round 9: 10 Merkins IC, 10 LBC’s IC, 10 Pseudo Planche Merkins OYO, 10 Bobby Hurley’s OYO, 10 Dips IC, 10 SSH IC, 10 Flutter Kicks IC, 10 Burpees, 30 CDD’s OYO,  20 Squats OYO run length of tennis court and return  (NUR 1st, RUN 2nd)

Mosey Back to Flag

Announcements

Prayer Requsts

Name-O-Rama

Sparky took us out

Thanks to the 3 HIM that decided to show. It was a pleasure as always. Great conversations, even saw a shooting star.

-HIPAA

With the big NES classic craze going on around Folsom, YHC has been swamped with programming requests that I’ve gotten behind on my BBs. In case you haven’t heard, the craze I’m speaking of, is the Classic NES mini that was realeased a while back that was loaded with 30 original old school Nintendo games. Well, these little $60 games were selling for triple online but were loaded with over 600 games.  Being the “nerd” I’ve been called, and the fact that I’m an electronics technician, I had pondered attempting to do these “mods” myself. Not like I was going to go in business doing it, but that’s stuff I love to do. Heck, I’d made a killing of if Sister Act. Ask him. Anyway, I was successful and now everyone around Folsom and abroad has over 600 retro games. So, you now get the title of the B.B.

pledge

mosey to the far parking lot

warmarama

route 66 walking and Bobby Hurley’s, turn around Route 66 lunging with Squats.

mosey back to start to grab a 50 pound bag of corn from Sparkys truck. Head to the tennis courts. Line up, going in order, each PAX was to call an exercise. Once he calls the exercise, he carries the corn half the distance of the courts area and back while the rest of the PAX performed his exercise AMRAP. Most were called in cadence, while the obvious exercises were OYO. Exercises called(I might have missed one or two);

Hipslappers, burpees, LBCs, merkins, Contra burpees, Low slow Squats, hacksaws, imperial walkers, imperial Squats, nur around the court, Plank jacks, mountain climbers, SSH, American hammers, Moroccan night clubs, alternating lunges, French fries, flutter kicks, little man in the woods(squat position SSH), Mike Tysons.

Sooo, to bring this together, the NES is a multicade of 600 games in 1, not hitting 600, but for sure a multicade of Fun.

Announcements; JJ5k, Soldier runs, Snowbird men’s retreat. Hit me up for dates.

COT

YHC took us out in prayer

Pleasure to Q our fine establishment. The NES has already been responsible for some late night/no posts. Hopefully this will straighten out once the new wears off. If you are in the Gastonia region, I’ll hook your NES up for free. 😉

14 HIMS at Folsom this morning.  13 for bootcamp and 1 runner.  Great work Tyson.  He is battling a back injury and is slowly working his way back to form.  Good to see him out here putting in some work.  The rest of us, well, I don’t think we realized what we were about to get ourselves into.  F3Greenwood challenged all of F3Nation to compete in the F3 Iron Pax Challenge competition for the month of August.  Each Sunday a new workout is announced to be completed during the following week.  Then you enter your score each week, and after the month an F3Nation Iron Pax winner is announced.  So with today being the last day to complete the week 1 workout, it seemed fitting to offer any willing PAX the chance to compete in the challenge.  It was great to see a good crowd, and before I knew it, it was show time.

Warm-up:  Grass Pickers, Hillbillies

The Thang:

Week 1 Iron Pax Challenge:

The week one workout consisted of completing 4 rounds for time.  You would complete the 5 exercises with the assigned reps, then run 400m, this would complete round 1.  We did this 4 rounds with your score being the time taken to complete all 4 rounds.  Exercises called were:

1.  50 Squats
2. 40 Big Boy Sit-ups
3. 30 Merkins
4. 20 Bonnie Blairs (jump lunges with 1 rep consists of both R & L knees coming into contact with ground)
5. 10 Burpees
6. Run 400 Meters

This was a tough one.  I honestly did not think this looked too bad when it first was announced.  I could not have been more wrong.  As I write this backblast, my legs are more sore than I can ever remember.  This was a beatdown for sure.  Everyone pushed hard, and gave it their best effort.  Defib, who is a machine, lead the way and finished first.  Not sure of the order in which the remaining PAX finished, but everyone finished out together.  Awesome job, and way to push everyone to finish.  I actually prepared a weinke with a lot of options after we completed the Iron Pax Challenge.  Uh,  that wasn’t happening after this beatdown.  With everyone smoked, we fellowshipped mosey to the tennis courts.

Time was running low, but we still had plenty of time for some more work.  Next exercise called was some Route 66, suicide style.  We would run to each out of bounds line and back and perform a Sumo Squat.  Each run down we would go to the next out of bounds line and run back.  Then increase the Sumo Squat by 1 rep each time.  Start with 1 Sumo Squat and finish with 11, for a total of 66 Sumo Squats.  This completely smoked the legs, which were already shot from the Iron Pax Challenge.  Not a good call on my part.

With just a few minutes to spare.  we had time for a little Iron Hulk.  This is a exercise where you perform Merkin and Air presses with a 1:4 ratio.  1 merkin then 4 air presses, 2 merkins 8 air presses, 3 merkins 12 air presses and so on.  I think we made it up to 7 merkins when time was up.

Great job from everyone today.  This was a pretty good beatdown, that I’m still feeling several days after.  Appreciate everyone pushing themselves and each other.

COT

Announcements:

August 18th – CSPAN Convergence at The Fort

August 18th – 2.0 workout at Folsom

August 18th – Tubing

August 25th – BRR/Bourbon Chase Relay CSAUP @ 4am….sign up here – http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

August 25th – 2nd F event at Sargento’s Casa (PAX and M’s ONLY)

Sept. 22nd – Stop Solider Suicide 5k/10k Speed For Need event in Belmont….sign up here – https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets Discount Code: HAPPY

Sept. 22nd – JJ5K at Common Grounds in Stanley…sign up here – https://runsignup.com/Race/NC/Stanley/CPC5KTraining

Oct. 6th – Special Olympics Burpee-thon – More information to come

Prayer Request:  YHC took us out

Nameorama

Thank you for this opportunity to lead today.

Sister Act

it was a rather humid morning rolling up into Folsom for some PrisonBreak shenanigans. There wasn’t much mumblechatter on our GroupMe conversation last night which left me not so optimistic on the turnout. I roll in and Sister Act is right there with me. He takes off as I wait for other PAX and clock in time. Here they come and just in time.

In case you didn’t know, PrisonBreak is actually a Run/Ruck AO which also uses the Folsom facilities. There are a couple routes to venture on depending on whether you Ruck or run. Both however, incorporate the Gaston College campus.

There were no Rucker’s this morning so all took off on their own pace and route. Once 6:10 hit, all but Oompa Loompa we’re accounted for. After a minute of looking, we see his bright red shirt in the distance. Come to find out, he had a Sparky moment down around he lower pond. ShowToKnow for explanations. Anyway, all are back safe so time to clock out.

pledge

cot

YHC took us out in prayer

10 showed at Folsom for a muggy morning beat down, delivered by the chief himself!

SHOW TO KNOW!

prayer request- each other, medicine woman’s leg, oompa ‘s family!

announcements- http://f3gastonia.com/2018/07/11/pre-brr-and-bourbon-chase-csaup/

https://www.eventbrite.com/e/stop-soldier-suicide-10k5k-tickets-41389289479?utm-medium=discovery&utm-campaign=social&utm-content=attendeeshare&aff=escb&utm-source=cp&utm-term=listing

Jj5k https://runsignup.com/Race/NC/Stanley/

The chief took us out!

Knowing the weather peoples were calling for rain and possible storms, YHC wasn’t too optimistic about the turnout at Folsom this morning. After all, a few of the regular PAX have just gone M.I.A. here lately. Anyway, I roll in a little early to assess the situation. It wasn’t until about 5:25 that headlights started pulling in. No rain as of yet and there’s a cool breeze. 5:30 hits.

Warmarama

SSH, Imperial Walkers x20 IC

pledge

mosey down and make a lap around the lower parking lot finishing up back at the tennis courts.

Thang

YHC calls out for 3 exercises recommendations. Considering I’m not really capable of performing shoulder exercises, I put the Q in the PAX hands. Mumblechatter immediately began about “how many…….what is it……etc “ I continued without clues of what was in mind, even though there was a pretty solid clue on Twitter last night. Exercises finally called, Burpees, LBCs, Sumo Squats.  Now, to get to the jist of it. Sparky had introduced 20-1 a while back using blocks. Rather brutal routine it was. I had a slightly different approach to it. We use the four corners of the tennis courts. 20 of each exercise at corner 1 then mosey to corner 2 for 19 each. You get the point, continue until you get down to 1 of each. Then the mumblechatter chatter got worse “I would’ve called something other than burpees, Bkah blah blah.” Anyway, all took off OYO. Some finished at 7, some finished at 9. Do what you can until Q calls time. After we hit corner 15, the rain hit. Some were saying They should’ve brought soap. Felt pretty good at first, then the downpour came. It lasted a good 15 minutes and was rather refreshing. Once all were nice and soaked I saw 6:14 on the dial so we mosey back to start.

Announcements

COT

YHC took us out in prayer

Glad to see Def Leppard out on a weekday morning at Folsom. Also glad the others who post weren’t afraid to get a little wet. I won’t call them out, but some messaged in afterwards to say “yeah, it was raining so I rolled back over and went back to sleep.” Way to push men who posted. I think the routine can be finished completely incorporating just 2 exercises or cutting out the warmup, but none-the-less, work was Did. Honor to Q as always.